It starts with a racing heart. Your palms get sweaty, and suddenly the room feels too small. That important presentation you’ve prepared for weeks? Your mind goes blank. A casual dinner with friends? Your stomach churns at the thought. If this sounds familiar, you’re not alone. You’re one of millions experiencing anxiety. As of 2023, approximately 3.3% of India’s population is affected by anxiety disorders, equating to about 44.9 million people.
This blog is here to help you understand anxiety better. We’ll explore what anxiety is, delve into its various forms, and discuss practical strategies for managing it. We’ll also look at the current statistics surrounding anxiety in India,
Table of Contents
What is Anxiety?
Forget the textbook definition for a moment and keep the question of how to calm down anxiety for later, first learn what anxiety is. Anxiety isn’t just “feeling nervous” or “being worried.” It’s when your brain’s alarm system goes haywire, screaming “DANGER!” while you’re doing something as simple as ordering coffee.
It’s your body preparing for a tiger attack while you’re just trying to send an email. Now we are one step closer to knowing how to calm down anxiety but before that analyse what kind of anxiety disorder you are facing.
Types of Anxiety Disorders
Anxiety isn’t one-size-fits-all and before you search for how to calm down anxiety know that it’s like a chameleon, it manifests differently for everyone, here are the 6 different types of anxiety:
Here are the 6 main types of anxiety disorders:
Phobias
Phobias are intense and irrational fears of specific objects, situations, or activities. These fears can range from common ones like fear of spiders (arachnophobia) or heights (acrophobia) to more unusual ones.
People with phobias often go to great lengths to avoid the feared object or situation, which can significantly impact their daily lives.
Generalised Anxiety Disorder (GAD)
Generalised Anxiety Disorder (GAD) is characterised by excessive and persistent worry about a wide range of topics, such as work, finances, health, or family. This worry is often difficult to control and can interfere with daily activities, sleep, and relationships. People with GAD may experience physical symptoms such as restlessness, fatigue, muscle tension, and difficulty concentrating.
Panic Disorder
Recurrent and unexpected panic attacks characterize Panic Disorder. Panic attacks are sudden episodes of intense fear that can include physical symptoms such as rapid heartbeat, shortness of breath, dizziness, sweating, and trembling. People with Panic Disorder may also experience intense fear of having another panic attack, which can lead to avoidance of certain situations.
Social Anxiety Disorder
Social Anxiety Disorder, also known as social phobia, is an intense fear of social situations and scrutiny from others. People with Social Anxiety Disorder may fear public speaking, eating in public, or meeting new people.
This fear can lead to significant social avoidance and difficulties in work, school, and relationships.
Obsessive-Compulsive Disorder (OCD)
While often grouped with anxiety disorders, Obsessive-Compulsive Disorder (OCD) is now considered a separate category. OCD is characterized by intrusive and unwanted thoughts (obsessions) and repetitive behaviours (compulsions) that are performed to reduce anxiety caused by the obsessions.
This fear can lead to significant social avoidance and difficulties in work, school, and relationships.
Post-Traumatic Stress Disorder (PTSD)
Post-Traumatic Stress Disorder (PTSD) is a condition that can develop after experiencing a traumatic event, such as combat, a natural disaster, or a serious accident. Symptoms of PTSD can include flashbacks, nightmares, avoidance of reminders of the trauma, and difficulty sleeping.
Signs Of Anxiety
Your body speaks the language of anxiety in many ways:
Emotional
- Restlessness or feeling on edge: A constant feeling of unease or inability to relax.
- Irritability: Snapping easily, feeling impatient or short-tempered.
- Difficulty concentrating: Trouble focusing, remembering things, or making decisions.
- Feeling overwhelmed: Like you can’t cope with daily tasks or responsibilities.
- Apprehension or dread: A sense of impending doom or worry about the future.
- Feeling detached or unreal: A sense of unreality or disconnection from yourself or your surroundings.
Physical
- Rapid heartbeat or palpitations: A racing or pounding heart, sometimes accompanied by chest pain.
- Sweating: Excessive sweating, even when it’s not hot.
- Trembling or shaking: Involuntary shaking or trembling, especially in the hands.
- Shortness of breath: Feeling like you can’t catch your breath, or hyperventilating.
- Dizziness or lightheadedness: Feeling faint or unsteady.
- Nausea or stomach upset: Feeling sick to your stomach, or experiencing digestive problems.
- Headaches: Tension headaches or migraines.
- Fatigue: Feeling exhausted even after resting.
Behavioural
- Avoidance: Avoiding situations or activities that trigger anxiety.
- Social withdrawal: Isolating yourself from friends and family.
- Changes in appetite: Eating more or less than usual.
- Sleep disturbances: Difficulty falling asleep, staying asleep, or having restless sleep.
- Restlessness: Fidgeting, pacing, or having trouble sitting still.
- Increased use of substances: Relying on alcohol, drugs, or caffeine to cope with anxiety.
Causes of Anxiety
Anxiety disorders are likely caused by a mix of things, just like other mental health issues. Here are some common causes of anxiety:
Biological Factors
- Hormonal Imbalances: Fluctuations in hormones, such as those experienced during puberty, pregnancy, or menopause, can trigger or worsen anxiety symptoms. For example, postpartum anxiety is a recognized condition.
- Chronic Health Conditions: Certain medical conditions, like thyroid problems, heart conditions, or respiratory illnesses, can either directly cause anxiety symptoms or contribute to feelings of worry and unease about one’s health.
- Neurotransmitter Imbalances (Expanded): While you mentioned neurotransmitters, it’s worth noting specific ones like serotonin, GABA, and norepinephrine. Imbalances in these chemicals can affect mood, sleep, and stress response, all of which play a role in anxiety.
Psychological Factors
- Personality Traits: Some individuals are naturally more prone to worry or have a more sensitive temperament, which can make them more susceptible to anxiety. Perfectionism, for example, can drive anxiety.
- Cognitive Distortions: These are negative or unrealistic thinking patterns that can fuel anxiety. Examples include catastrophizing (assuming the worst), overgeneralization (drawing broad conclusions from a single event), and personalization (taking things personally that aren’t related to you).
- Learned Behaviors: Anxiety can be learned through experiences. For example, a child who grows up in a household where there is constant worry and fear might develop anxious tendencies themselves. Similarly, someone who has a panic attack in a specific location may develop a fear of that place and avoid it, reinforcing the anxiety.
Environmental Factors
- Stressful Life Events: Beyond major life changes, ongoing stressors like work pressure, financial difficulties, relationship problems, or even living in a noisy or crowded environment can contribute to chronic anxiety.
- Trauma: Traumatic experiences, especially in childhood, can have a profound impact on brain development and increase the risk of anxiety disorders later in life. This can include physical, emotional, or sexual abuse, neglect, or witnessing violence.
- Substance Use: While some people may turn to substances like alcohol or drugs to cope with anxiety, these substances can worsen anxiety in the long run and lead to dependence. Withdrawal from certain substances can also cause anxiety symptoms.
Breaking Free: How to Reduce Anxiety Immediately
Despite the high prevalence of anxiety disorders, treatment remains a challenge. The WHO estimates that only about 27.6% of individuals with anxiety disorders receive appropriate treatment. Barriers to care include lack of awareness about effective treatments, stigma associated with mental health issues, and insufficient mental health services which is why you need these real, practical steps to overcome anxiety disorders:
- The 5-4-3-2-1 Technique: Not just another breathing exercise. Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. It forces your brain to engage with the present instead of spiralling.
- Cold Water Reality Check: Splash your face with cold water or hold an ice cube. The physical sensation can snap your body out of panic mode.
- Move Your Body: Not because exercise releases endorphins (though it does), but because anxiety is your body’s way of preparing for action. Give it the action it’s craving.
Lifestyle Changes That Matter
Making positive lifestyle changes can significantly impact your overall well-being and make a real difference in managing stress, improving mood, and fostering healthier habits. Here’s a closer look at some key areas:
- Cut back on caffeine (yes, even your beloved morning coffee): While that caffeine boost can feel essential, too much can actually worsen anxiety, disrupt sleep, and contribute to a feeling of being constantly on edge. Try gradually reducing your intake, switching to decaf, or exploring herbal tea alternatives. You might be surprised at how much calmer and more balanced you feel.
- Create a sleep routine your body can rely on: Consistent, quality sleep is crucial for both physical and mental health. Establish a regular sleep schedule by going to bed and waking up around the same time each day, even on weekends. Create a relaxing bedtime routine, avoid screens before bed, and make sure your bedroom is dark, quiet, and cool. A good night’s sleep can improve your mood, boost your energy levels, and enhance your overall well-being.
- Learn to say “no” without feeling guilty: Setting boundaries is essential for protecting your time, energy, and mental health. It’s okay to say no to requests that overwhelm you or don’t align with your priorities. Practice assertive communication techniques, and remember that saying no is a form of self-care, not selfishness.
- Build a support system that understands bad days aren’t character flaws: Having a strong support network is invaluable. Surround yourself with people who understand that everyone has bad days and that struggling doesn’t make you weak or flawed.
These are the people who will listen without judgment, offer encouragement, and remind you of your strengths. Sharing your challenges with trusted friends, family members, or a therapist can provide emotional relief and help you navigate difficult times.
Anxiety Self-Evaluation Quiz
Instructions:
- Answer each question honestly with “Yes,” “Sometimes,” or “No.”
- There are no right or wrong answers. This quiz is for self-reflection only.
- Do you often feel restless, keyed up, or on edge?
- Do you find yourself easily fatigued?
- Do you have difficulty concentrating?
- Do you experience irritability?
- Do you experience sleep disturbances (difficulty falling asleep, staying asleep, or restless sleep)?
- Do you often feel that you are unable to relax?
- Do you experience muscle tension?
- Do you find yourself worrying excessively about everyday problems?
- Do you avoid social situations due to fear or anxiety?
- Do you experience panic attacks (sudden feelings of intense fear or discomfort)?
Scoring:
- 0-4 “No” answers: You may not be experiencing significant anxiety at this time.
- 5-7 “No” answers: You may be experiencing mild to moderate anxiety.
- 8-10 “No” answers: You may be experiencing significant anxiety.
Key Takeaways by PMHC
Anxiety is a common human experience, and it’s crucial to remember that everyone faces it to some degree. Recognizing this can help reduce feelings of isolation and shame. Self-compassion is essential during anxious moments; be kind to yourself, acknowledge your feelings without judgment and practice self-care.
Healthy lifestyle habits, such as regular exercise, a balanced diet, and sufficient sleep, significantly impact anxiety levels. Mindfulness practices, like meditation and deep breathing, can help calm the mind and reduce anxious thoughts. PMHC offers a range of services to help individuals manage anxiety, including psychological therapies, psychiatric consultations, and support groups.
FAQs
What physical techniques can immediately help reduce anxiety?
Practice deep breathing using the 4-7-8 method: inhale for 4 counts, hold for 7, exhale for 8. This naturally calms your nervous system. You can also try progressive muscle relaxation by tensing and releasing different muscle groups.
Why does exercise help with anxiety, and how much do I need?
Exercise releases endorphins and reduces stress hormones. Aim for 30 minutes of moderate activity like walking or swimming 3-5 times weekly. Even 10-minute movement breaks can help manage anxiety.
Can diet affect anxiety levels?
Yes. Reduce caffeine, alcohol, and sugar intake. Focus on foods rich in omega-3s, complex carbs, and magnesium. Stay hydrated and eat regular meals to maintain stable blood sugar levels.
When should I seek professional help for anxiety?
Seek help if anxiety disrupts your daily life, relationships, or work for more than two weeks. Watch for signs like frequent panic attacks, persistent sleep problems, or uncontrollable worry.
What role does sleep play in managing anxiety?
Poor sleep increases anxiety, while anxiety disrupts sleep. Maintain a consistent sleep schedule, create a calming bedtime routine, and aim for 7-9 hours of sleep.